Adapting Mindfulness for Neurodivergent Brains

For many neurodivergent individuals, traditional mindfulness and meditation practices can feel more stressful than soothing. Instructions like “empty your mind” or “sit still and quietly observe your thoughts” may not only be difficult, but frankly impossible. And worse than that, when we can’t follow the instructions or the practices don’t work, they can stir up feelings of shame or bring back painful memories of being criticised for not being able to “sit still” or “calm down” in other situations.

But mindfulness doesn’t need to look a certain way. The goal isn’t to force stillness or silence. The point of mindfulness practice is to help you feel more grounded in the present moment in a way that supports you. That means adapting traditional mindfulness practices to feel accessible, safe, and meaningful for your neurotype and nervous system.

By making a few subtle adaptations or shifting our focus, we change make mindfulness far more accessible, and far more useful, for neurodivergent brains. Here are a few of my own personal favourite alternatives to traditional meditation that centre movement, sensory experience, and curiosity without shame.

Mindful Movement

Choose an activity you love and pay attention to how your body feels as you do it. Whether it’s walking, dancing, swimming, or stretching, notice the rhythm of your breath, the sensation of your muscles moving, your feet connecting with the ground, the sights around you, and the sounds in your environment. Let yourself be fully present in the joy of moving your body in a way that feels good to you.

Sensory Grounding Exercise

Spend five minutes connecting to your senses as a way to anchor yourself in the here and now. Try the “5-4-3-2-1” technique:

• 5 things you can see

• 4 things you can hear

• 3 things you can touch

• 2 things you can smell

• 1 thing you can taste

Another good exercise for all the sensory seekers out there, this simple practice can help calm your nervous system and gently bring your focus back to the present. 

Sensory Immersion

Pick a favourite song (you know, the one you’ve had on repeat for days) and listen to it with intention. Put on your headphones and let yourself be absorbed in the sound. Notice the layers of the music: the beat, the melody, background instruments, lyrics. Let it hold your attention without pressure. This can be a powerful, enjoyable form of mindfulness and also build connection with a special interest.

For people who don’t enjoy music, try picking another sense – such as taste. Select a decadent treat and slowly eat it, focusing your whole attention on the experience. What does the treat look like, smell like, does it crunch when you bite it, is there more than one texture in your mouth? Eat slowly and immerse yourself in the joy of the moment.

Sensory Immersion: Tune in to the present, one beat at a time

Guided Meditation

If you’re curious about more traditional mindfulness practices, consider trying a short guided -meditation or breathing exercise through an app or YouTube video. Start small and go at your own pace. Try not to hold judgement around following the video perfectly. Instead, try to focus on how your body feels during and after the exercise.

WARNING: Breathing exercises can be triggering for individuals who’ve experienced trauma. Always consult your mental health professional before trying new mindfulness practices that involve controlled breathing or body awareness.

Final Thoughts

Mindfulness should never be about fitting into a mould that wasn’t made for you. It’s about creating space to connect with yourself in a way that feels supportive, not shame-inducing.

If sitting in silence isn’t your thing, that’s okay. Why not give one of these alternative exercises a try instead? You deserve practices that meet you where you are.